A Place for Healthcare Professionals and Caregivers to Share Ideas for Working with the Elderly and Disabled.

Exercise #167 – Sciatica Exercises Lying Down, Part 5

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“In governing people and serving Heaven
There is nothing like conservation
Only with conservation is it called submitting early
Submitting early is called emphasis on accumulating virtues
Accumulating virtues means there is nothing one cannot overcome
When there is nothing that one cannot overcome
One’s limits are unknown
The limitations being unknown, one can possess sovereignty
With this mother principle of power, one can be everlasting
This is called deep roots and firm foundation
The Tao of longevity and lasting vision.”

The following exercise will help to strengthen your back muscles and abdominal muscles. This exercise can be used for degenerative disc disease but caution must be taken against damaging the back further. As always, consult your physician and/or physical therapist before trying any of these exercises particularly after surgery.

Hook-lying march:

Begin by lying on your back in bed or on the floor. Take 3 to 6 slow breaths in and out through your nose concentrating on the movement of energy through your body.

Bend your knees as you breathe in through your nose then lift one leg off the mattress about 3 inches as you breathe out through your mouth.

Lower that leg back to a bent position, foot resting on the bed. Lift your other leg about 3 inches off the bed as you breathe out through your mouth.

Continue alternating legs as though marching in place for about 6 lifts with each leg.

Gradually increase the number of “marching” steps as you are able. However, the point isn’t necessarily to continue increasing the numbers but, instead, to be consistent in your use of this exercise if you find it beneficial.

This pressure point is midway between the back edge of the outer anklebone and the Achilles tendon at the back of your leg.

Press firmly on this point (sit on your bed and bend your knee so that you can reach this point comfortably) for no less than a full minute.

If you wish, you can change legs and use the same acupressure point on your other leg for the same amount of time.

Use frequently when you are experiencing back or sciatic pain.

Benefits: This highly effective point will relieve the pain of sciatica, a back ache, thigh pain and rheumatism.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty. A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

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